4/16/2019
CrossFit Megalodon – CrossFit
Warm-up
Run 400m
Mobility
Weightlifting
Back Squat (1 x 6 @ 65%)
Back Squat (1 x 6 @ 75%)
Back Squat (1 x 5 @ 75-80%)
Back Squat (1 x 5 @ 82-85%)
Back Squat (1 x 4 @ 85%)
Accessory
3 RDS
10 kb front rack step ups left leg
10 kb front rack step ups right leg
Metcon
Metcon (Time)
21-15-9-3 (15 min cap)
Unbroken Pull ups (RX+BMU 12-9-6-3)
OHS (75/45) RX+(95/65)
**penalty for dropping during pull ups is 200m run**
